Blue Falcon
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (3 Rounds for time)
Rx+
In partners, perform every 7 min.:
Row 600 m (total)
200-m DB Carry (50lb/35lb-Two DB)
50 Deadlifts (185/135 lb.)
40 Lateral Over-the-bar Jumps
3 rounds
Rx
In partners, perform every 7 min.:
Row 600 m (total)
200-m DB Carry 35lb/20lb – Two DB)
50 Deadlifts (155/105 lb.)
40 Lateral Over-the-bar Jumps
3 rounds
Fitness
In partners, perform every7 min.:
Row 500 m (total)
100-m DB Carry
40 Deadlifts
30 Lateral Over-the-bar Jumps
3 rounds
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